Rotating EMOM

A full body grinder, using just your body weight, NOT for time. Don’t miss it.

Two WOD Tuesday One you have a hint about, and one you don’t. Show up and join the party.

[vc_row][vc_column][vc_column_text]AMRAP in 16 minutes of 3 Sumo deadlift (1x BW) or 50% or 1RM 6 DB Floor Press 9 DB Goblet squat 12 DB weighted

Max effort row sprints plus ab/core and inverted work. If you missed “Squats All Day” on Thursday, you can choose to do it today instead.

Heavy squats. You pick front, back or overhead and we pick the rep scheme. Skill option available also.

DB neutral grip bench press followed by a Heavy Annie Mile.

Front squats and push presses, fast and furious.

KB SDHPs, DHR Pushups and running/rowing, for about 20 minutes. Be there!

[vc_row][vc_column][vc_column_text]Results[/vc_column_text][/vc_column][/vc_row]

DB Push Press 7-7-7-max in 30 seconds, plus a mid-week Grinder

A little switch in the action. Deadlifts today, and the mid-week Grinder Thursday.

Isabel or Grace, fractured with a rope.

[vc_row][vc_column][vc_column_text]1x BW Sumo deadlifts and DB floor presses, ,with meters mixed in.  Never miss a Monday! Sneak Peak for the week: Tuesday: Grace or Isabel,

i [vc_row][vc_column][vc_column_text]30 Minute “Buddy” Workout[/vc_column_text][/vc_column][/vc_row]

Cycling hang cleans, ring dips, superman rocks and double unders.

Running & rowing with toes to bar and burpee box jumps, as promised. After half-kneeling DB presses.

Hang Power Cleans then a Death By KB Swings

[vc_row][vc_column][vc_column_text]A thinned down version of a recent CrossFit Main Site Workout with rowing, pullups, pushups and squats, with a running option available. Sneak Peek for

Tabata Intervals

Deadlift Stamina WOD at 60% followed by a sporty little conditioning piece.

Power snatch heavy single then Power snatches and 200M runs, fast and furious.

4 rounds(5 minutes each) plus rest, of 15 Front squat 95/65 12 Toes to bar /KTE/KR 9 Burpee broad jump Jump Rope to 5:00 and

CrossFit Cleveland 5K Plus+

Isometric Strength work followed by a sporty KB swing & plank hold workout.

1,000 Rep Thursday! Show up and see the choices, it’s not do bad. Really. ????

Thrusters and max effort row sprints, with rest in between rounds

A minor twist on a recent CrossFit Main Site Workout. Don’t forget, this Saturday 7/20 is our 2019 CF Cleveland 5K Plus. This year everyone

Deadlifts, pullups and 400M runs, from a recent CrossFit Main Site WOD. Box Bingo starts today and runs through Labor Day Saturday. Grab a board,

Deck of Cards – Down Ladder Version. Something new and different. Be there!????

60-second weighted plank holds, followed by a fast and furious KB swing and burpee workout.

[vc_row][vc_column][vc_column_text]1–>10–>1 Pryamid of Wall ball shots, situps and 2x double unders, 4x backward singles or 6x single unders, you choose.  #nevermissaMonday Sneak Peek for the

[vc_row][vc_column][vc_column_text]Results:[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Friday Surprise. Show up and see what’s on the Whiteboard.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]We are closed all day Thursday, July 4th, in observance of Independence Day.  Take a real rest day and enjoy the holiday.  Normal hours resume

[vc_row][vc_column][vc_column_text]A reminder that we are closed all day Thursday, July 4th, in observance of Independence Day.  Take a real rest day and enjoy the holiday.

Results

20 minute AMRAP of Goblet lunges, burpee broad jumps and short runs. Be there! Sneak Peek for the Week Tuesday: Barbell-based posterior chain work then

Results

Deadlifts, pushups, air squats and a little running, with planned rest periods mixed in. Be there. We’re having a sale on Clean Remedies Hemp Extract

DB Floor Press 10-10-10-10 and Tabata Intervals

CF Main Site WOD from 6/23/19

21-15-12-9 reps of Front squat 95/65 Pushup Pullup Sneak Peek for the Week: Tuesday: CF Main Site w/power cleans, plank holds and runs. Wednesday: Front

Barbell push presses, ball slams and GHD situps, and 400 meter runs, for a little over 20 minutes. Be here! If you missed Thursday’s deadlift

Deadlift 5-5-5-2-2-2 to 2 RM Traditional/OLY or Sumo stance, you choose.

Two-WOD Wednesday Starting with a recent CF Main Site Skills WOD followed by a “Big Helen”, including muscle-ups for those who can do them. Scaling

[vc_row][vc_column][vc_column_text]A Comptrain WOD today, “Bartender”.  With a barbell complex buildup consisting of snatch grip deadlifts, hang power snatches and overhead squats.  Our typical Tuesday, Fast

[vc_row][vc_column][vc_column_text]Pullup strength work followed by a spicy interval mix of handstand pushups, single-leg deadlifts, KB SDHPs and mountain jacks.  Never Miss a Monday! Sneak Peek

Friday Funday, sort of. Running, sumo deadlifts and box overs, for time. You’ll have some fun when you are done????

Overhead Strength Day followed by a Mid-Week Grinder. Rowing, jump rope and ? Be there, especially if you are a bit sore. This one will

Back squats, heavy

[vc_row][vc_column][vc_column_text]A typical Monday grinder of Toes to bar, goblet lunges and ball slams. Plus a plank hold contest inthe cool down.  Be there. Sneak Peek

Results:

[vc_row][vc_column][vc_column_text]Tabata Intervals – Be there![/vc_column_text][/vc_column][/vc_row]

Deadlifts, sumo and traditional stance, heavy. Be there.

Empty Bar Deck of Cards. You will have an empty barbell in you hands for all except the Aces and Jokers. Be there. Jacked version:

[vc_row][vc_column][vc_column_text]Sumo deadlifts, pushups and running, for almost 20 minutes.  Be there! Sneak Peek for the Week: Tuesday: Power Cleans and running, Grace weight Wednesday: Deck

AB/Core Training for 22-25 minutes, plus a self-directed AWOD.

Overhead squats, strength or skill work

Hang power cleans and push presses, heavy. Followed by a spicy conditioning piece with rowing & ? Be there.

Swinging Annie

Memorial Day Workout One big class at 9:00am and then we are closed for the holiday. We will have an alternate workout for those who

Deadlifts and seated DB presses, heavy. Be there.

Grace or Isabel #climbingwithkara all week. Earn one ticket in the bucket for every 100 reps of mountain climbers and/or step-ups every day this week.

[vc_row][vc_column][vc_column_text]* It’s not a prize drawing #nevermissamonday today, we’re switching it to another day! TODAY: If anyone performs 100 mountain climbers and/or step-ups for “Climbing

Results:

“100s”

Hang cleans, heavy or skill work. Be there

DB Incline Bench 10-10-10-10 Followed by a spicy 18 minute AMRAP running WOD peppered with a dumbbell, a slam ball and hanging from a pullup

TwoWOD Tuesday

[vc_row][vc_column][vc_column_text]Empty bar front squats, burpees and pullups, with a little rowing mixed in.  Be there. #nevermissamonday Sneak Peek for the Week: Tuesday: TWO WOD Tuesday.

Kdoggy is turning 27 this weekend. You have been warned. ????

Hang power cleans, jumping rope and possibly a running option. Be there.

Mid-week Grinder – Posterior chain and AB/Core. Be there.

Deadlifts, all day!

Strict barbell shoulder press 5-5-5-5-5-3-2-1 DB Fran Pyramid, for time

[vc_row][vc_column][vc_column_text]#nevermissamoday A sporty running, KB swing and pushup WOD, “Helen-like” Sneak Peek for the Week: Tuesday: Barbell strict press then a DB thruster/pullup WOD Wednesday:

Results

Skills: Footwork Friday – 10-ish minutes of fighting stance footwork drills to complete the warmup. WOD: AB/Core BlackJack 21-1 and 21-1 ladders of….. Be there!

Front squat – strength or skill Strength; 5-5-3-3-1-1-1 to 1 rep max Skill: 52×1 Tempo 5-5-5-5-5